Food, Family & Fun
A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch
This Week's Recipe:

Three-Grain Pilaf
45 minutes Serves: 6

Orzo is pasta that looks like rice. Barley adds a nutty flavor. Together, with the rice, the three make an exciting grain dish.
Ingredients:
1 medium onion, minced
1/2 cup peppers, green or red or both
1 oz vegetable oil (or butter)
1/2 cup golden raisins
1/4 cup chopped fresh parsley
1/2 cup pearled barley
5 cups chicken broth (or water with one bouillon cube)
1 cup converted rice
1/2 cup dry orzo pasta
3 bay leaves
1/2 cup chopped nuts such as pine, almonds or walnuts (optional)
seasonings to taste
Preheat oven to 350 degress F.
1. sauté onion and peppers in oil or butter for 5 minutes. Remove from heat. Add raisins and parsley; set aside.
2. Cook barley in 5 cups of stock or water for 20 minutes, covered, then add rice and cook for 15 minutes. Add orzo and bay leaves. Cook covered for another 5 minutes.
3. Remove bay leaves. Fold in sautéed vegetables and nuts (optional). Add seasonings (not too much salt!) Serve.
Nutrients per serving
1 piece
Calories 251 Saturated Fat 0.8 g Iron 2.2 mg
Protein 8 g Cholesterol 4 mg Calcium 28 mg
Carbohydrate 46 g Vitamin A 41 RE Sodium 224 mg
Total Fat 4.0 g Vitamin C 17 mg Dietary Fiber 3 g
Visit a meat market, a fish market or a farm. Do you like to fish? Take your child.
Autumn

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Introduction: Food, Family and Fun
Using This Guide Through the Seasons
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Food, Family &
Fun Archive 		September 1998
October 1998
Week #1 (Recipe: Turkey Topped Pizza)
Week #2 (Recipe: New England "Maple Baked Beans")
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